Holistic Heart Health 101

Heart health has been on my mind quite a bit this past year. I had a close family member diagnosed with two complex, co-occurring heart conditions that for many months confounded even the brilliant and curious team of doctors at MA General Hospital. These conditions were causing inflammation and hardening of the heart and eventually led to a wonderfully successful surgery that has been life-changing for the recipient. The reward for participating in this year long journey is an awesome appreciation for my own ticker and a strong desire to take on a more vigorous role in its care and wellbeing. The guiding principles that evolved are a combination of my personal experience in conjunction with my work as a mind-body nutrition coach.
Our heart, along with our arteries, veins, and blood, makes up our cardiovascular system. The heart pumps oxygenated blood from our lungs to the rest of our body. Then it pumps our oxygen-depleted blood back through our body to oxygenate and continue the flow. If fatty deposits build up in our arteries restricting blood flow, (atherosclerosis), we are at greater risk of heart disease. Atherosclerosis can be of conce
elsewhere in the body too. Wherever there is restricted blood flow, tissue damage can occur.
For years, high cholesterol was considered the largest life-style risk for these fatty deposits. Today there is a growing awareness around the different types of cholesterol.
• Low-density lipoprotein (LDL) is the cholesterol that oxidizes and is believed to cause much of the damage in our cardio system
• High-density lipoprotein (HDL) is the cholesterol that is believed to protect against heart disease
High blood pressure can also lead to damage inside the arteries. Here are some things to consider if you are inquisitive about lifestyle modifications for heart health.

A. Eat more antioxidant rich foods; extra virgin olive oil, soy oil, peanuts, brazil nuts, strawberries, apples, oranges, sweet potatoes, broccoli, kale, barley, brown rice, oatmeal, wheat germ, sunflower seeds.

B. Eat more whole foods that are high in fiber (fiber helps to move food and waste through our system); beans, lentils, split peas, rolled oats (instant is not as high in fiber), fruit, ground flaxseed.

C. Eat more unsaturated fats; extra virgin olive oil, evening primrose oil, nuts and seeds, flaxseed oil. Keep in mind that the American Medical Association, American Heart Association, and the Food and Drug Administration all recommend low to no intake of trans fats.

D. Stress less; daily relaxation techniques can help decrease the formation of free radicals (not as cool as they sound!). Free radicals can cause more LDL cholesterol oxygenation.

E. Move your body; exercise helps you to maintain a body weight that supports your best health, can be a great stress release, and lowers blood pressure levels.

Be sure to check your blood pressure on BOTH arms. If one reading is significantly higher than the other this can indicate a blockage and give you vital information. Be aware of your LDL cholesterol, most doctors recommend to keep it under 100. If you are pre-diabetic, you are at high risk for heart disease. Avoiding foods with added sugars and enjoying more proteins and whole grains can help to stabilize your blood sugar.
In summary, eat more healthy fats, whole grains, and high fiber foods; this will help keep the cholesterol in your intestinal system and out of your blood stream. Break a sweat! If you do not have an exercise routine, twenty minutes a day is a splendid start. And always remember, although we give love from our hearts, we must also give love to our hearts. The benefits are life-changing.